Basic Shoulder Anatomy & Low Impact Exercises to Increase Strength & Range of Motion
Often people experience shoulder issues such as injuries, weakness and poor range of motion. Some exercise with running, stretching and weight training with little or no knowledge of how they should proceed with improving their particular issues. By practicing low impact exercises that focus more on strength and flexibility of the shoulder joint and its components, one can improve many issues without taking more drastic options such as pain medicines or surgery.
Additionally, having some knowledge of how the shoulder joint is composed and the natural range of motion, can help the individual to have a better understanding of what the exercises are doing and set better goals and expectations.
Shoulder Exercises Using Dynamic Tension and/or Light Weights
The below exercises are fairly simple and can be performed with or without dumbbells. The main goal is to increase strength within the natural range of motion in the neck, shoulders, arms, spine, hips, thighs and ankles. Light weights can help to tone muscles as well as provide increased strength in lesser used muscle groups. Weight training, even with lighter weights, has been known to help prevent osteoporosis. These exercises take up very little space and a few minutes of time to gain benefits. There should be a deep inhale at the start of each exercise, lasting about 4 seconds, followed by a deep 4 second exhalation as finishing the exercise. The muscles should remain relaxed while moving and flexed at the end position.
Here are a few somewhat more advance exercises. Try and use a bean bag or a sock filled with small pebbles. Then you can adjust the amount of weight as you gain more strength in the muscles and joints. Lighter weight is always better than too heavy, which often can lead to more pain or discomfort.
One on one instruction is often the best option for learning and practicing these types of exercises. If interested in learning more, contact me at 407-234-0119 or info@MindAndBodyExercises.com
Be well, stay healthy, be wise.
Jim Moltzan
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United Martial Arts Association 